18 brain-boosting foods from your grandmother's pantry

High folate foods may hold the key to preventing dementia.

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Beef liver

If you want your brain to be ticking along well into your 80s, then research has established that you'll need a diet high in folate. As a B-group vitamin, folate helps your brain and nervous system re-build itself by producing strands of DNA.

But knowing the folate content of foods is either too hard or too time-consuming. Thankfully, there's an easier way - and all you have to do is eat like your grandmother would.

Folate content of beef liver: 215 mcg per 100grams.

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Asparagus

Not only does asparagus help cognitive decline, it's also a natural diuretic (hence the smelly wee) which may help if you're suffering with fluid retention.

Folate content of asparagus: 69.7 mcg per cup.

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Beetroot

Beetroot is an excellent source of dietary folate, but it doesn't just benefit your brain - a whole host of recent research suggests that the nitrate levels in beetroot may improve your cardiovascular endurance, so much so that beetroot juice is almost considered a legitimate supplement.

Folate content of beetroot: 148 mcg in one cup.

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Brussels sprouts

If you were a kid who hated brussels sprouts , don't give up on them just yet - because when sauteed in a bit of butter they are the perfect accompaniment to your traditional avocado on toast brunch. Brussels sporuts are excellent for warding off brain disorders, but that's not all - they're also high in copper, which is a powerful antioxidant that helps protect your body from free radical damage.

Folate content of brussels sprouts: 78 mcg in half a cup.

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Chickpeas

A vegan-friendly source of protein, chickpeas boast a nutritional profile that's pretty hard to beat. As well as boosting your brain with copious amounts of folate, chickpeas are known to be beneficial for your heart health by helping to lower your cholesterol levels thanks to a large amount of dietary fibre.

Folate content in chickpeas: 282 mcg in one cup.

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Cabbage

If you regularly consume a diet that's high in cabbage, you'd be well aware of how quickly it can get things moving along in your bowels. That's because cabbage is naturally high in dietary fibre, and helps to build a healthy gut microbiome, which has enormously far-reaching effects on your health.

Folate content of cabbage: 16 mcg per cup.

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Kidney beans

A staple in dishes like stews, salads and mince mixes, kidney beans are a great way to boost the amount of folate you consume and start to armour your brain against degeneration.

Folate content of kidney beans: 92 mcg in one cup.

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Peas

They're a staple on every plate in Australia, but peas actually contain a somewhat exotic array of vitamins and minerals. Extremely high in flavanoids, peas can help lower your cholesterol while simultaneously helping protect your brain from damage.

Folate content in peas: 71 mcg in one cup.

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Cauliflower

What few people realise is that cauliflower is actually an incredible source of vitamin C - almost as much as an orange! But the goodness doesn't end there, because cauliflower is incredibly healthy for your heart with a clever mix of vitamin K, manganese and phosphorous.

Folate content of cauliflower: 57 mcg in one cup.

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Leeks

Most commonly used in hearty winter soups, leeks are one of the vegetables that seem to be confined to the cooking of your grandparents. But you'd do well to include them in your groceries this winter, because leeks are extremely high in flavanoids (great for boosting your immune system) as well as being high in folate to protect your brain from oxidative damage.

Folate content of leeks: 57 mcg in one cup

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Milk

Just as your grandmother ordered, drinking your milk really will help you grow up strong. Not only is milk a valuable source of protein, it's also a great source of folate - packing 15 micrograms for every 200ml you drink. Developed as an evolutionary trait, breast milk is also a rich source of folate to help newborns develop their brains as efficiently as possible.

Folate content of milk: 15 mcg per cup.

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Vegemite

An absolute breakfast staple in Aussie households, everybody's had the chance to absolutely love (or loathe) Vegemite. And while you do have to keep an eye out for Vegemite's high sodium content, it can also be a really beneficial addition to your diet by way of the B vitamins it possesses. Protect your brain and keep your Vegemite toast? It's a win-win.

Folate content of Vegemite: One teaspoon contains 100 mcg.

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Spinach

If you're not tucking in to a regular serving of spinach, you're missing out on an incredible array of vitamins from what is a fairly boring vegetable. Spinach isn't just one of the highest sources of folate, it's also an excellent source of vitamin K, B2, C and K - all of which help your body to maintain it's organs (including your brain).

Folate content of spinach: 58 mcg per cup.

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Soybeans

Another favourite of the vegetarians, soybeans are the only source of protein outside of animal meat that contains all eight of the essential amino acids. But the goodness doesn't stop there - they also contain a huge amount of fibre to keep your gut and brain healthy.

Folate content of soybeans: 697 mcg per cup.

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Root vegetables

Whether it's a Sunday night roast or a countryside lunch, there's nothing better than tucking into some roasted carrots, sweet potatoes and pumpkin. They're not only delicious, they're also excellent for your brain and eyes, contain many vitamins that help your iris focus and ward off macular degeneration.

Folate content of carrots: 24 mcg per cup.

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Salmon

Often referred to as the healthiest fish in the sea, salmon is incredibly beneficial for those wishing to boost their brainpower and ward off disorders like dementia. Salmon is full of a fatty acid called docosahexaenoic acid (more commonly known as DHA) which helps sustain the brain during long days.

Folate content of salmon: 12 mcg per fillet (200g).

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Walnuts

If you're looking for something to snack on at work that will actively help your brain put two and tow together, you could do a lot worse than walnuts. Walnuts are an excellent anti-inflammatory aid thanks to being rich in fatty acids, which are also excellent for brain and eye health.

Folate content of walnuts: 38.8 mcg per cup.

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Avocado

Extremely calorie-dense (and extremely delicious), avocados are the "in" food in cafes across the nation. Often used as a substitute for butter, avocados are full of natural "good" fats which help lubricate your joints, ironically lower your cholesterol and even help serum production in your skin and hair.

Folate content of avocado: 122 mcg of folate for a medium sized avocado.